Standing Calf Raises: 46-10. The purpose of the isolation exercises is to "add the finishing touch" or pump some more blood into the muscle while providing nutrients and oxygen needed for recovery.
There are two ways to do 3 day full body splits. 4 Day Dumbbell Workout Routine. Because of the few amount of exercises each day, the workout should not last much longer than 30 minutes. For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. Barbell Back Squat or Front Squats or Leg Press - 4 sets x 6 - 10 reps. Barbell or Dumbbell Lunges, Split Squat, or Step-Ups - 4 sets x 6 - 10 reps. Calf Raises or Toe Press on Leg Press Machine - 3 sets x 6 - 10 reps. * include 2-3 warm-up sets at 40%-50% of training weight. There are isolation exercises included in the routine, but the core of it are big compound movements which engage a large number of muscle fibers.
Thursday: Rest and recovery or light cardio. Day 5 - Pull (back and biceps) Day 6 - Rest. Workout #1 on Wednesday of Week 2 and so on. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that's designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.
You'll be grateful afterwards. Finish off with 90 seconds of walking. The muscle building program is suitable for beginners and intermediates. Week 3: 3 sets of 3 reps @ 85-90%. Day Three - Legs. Week 1: 4 sets of 8 reps @ 65-70%. Three-day . You must be sure to change the percentages, reps, and sets each week accordingly. There are 4 main compound exercises, each training distinct muscles. Workout #3 on Friday. Day 3 - Legs. Hit each muscle from every angle. Workout B. Squat - 3 x 5. Wednesday: Chest, back, and biceps. The first part of the routine consists of compound exercises done for 12 reps per set with 4 sets. This allows you to . Tuesday: Rest and recovery or light cardio. Compound exercises are movements that require more than 1 joint and more than 1 muscle group. If a dumbbell only workout sounds like your cup of tea, you're at the right place. Honestly, that was pretty much a waste of time. . Face Pulls: 310-15. Lateral Raises: 310-15. Day 3 - 45 minutes Weight Training, 15 minutes HIIT Core Workout Day 4 -30 mins Cardio, 45 minutes Compound Training You can also save this: 4 Week Workout Plan For Weight Loss (With PDF) Day 1 30 Minutes Cardio Treadmill - 15 mins 2-min walk 3-min run at moderate speed 2-min walk 3-min run at normal to fast pace 2-min recover walk. Workout #4 on Monday of Week 2. Week 4: 5 sets of 5 reps @ 60-70%. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Focus on the eccentric contraction of the muscle.
You'll find a link to the 3 day full-body workout PDF at the bottom of this page.
Bench Press - 3 x 5.
I believed it for many years. Take your time with each exercise and focus on proper form and developing that mind-muscle connection. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 6 weeks Days Per Week 4 Time Per Workout 30-45 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells Target Gender Male & Female
Workout #2 on Wednesday.
Take your time with each exercise, concentrating on perfect technique and strengthening the mind-muscle connection. Its focus is to help increase muscle gain and strength development. This may be also useful: 5 Day Dumbbell Workout Split (Complete Guide) Day 2 3 Days Compound Workout Routine Day 3 3 Day Compound Workout plan 3 Day Compound Workout Routine - Week 3 Day 1 Barbell Back Squat Reps - 15, 12, 10, 8 Pull-Ups Reps - 8, 6, 4, 4 Barbell Bench Press Reps - 12, 10, 8, 6 Standing Overhead Press Reps - 12, 10, 8, 6 Day 7 - Rest. Overhead Press - 3 x 5. Knee Flexion: Trains the muscles of the quadriceps, hip flexors, and adductors in the leg.
The first option looks like this: Workout #1 on Monday.
Get at least 2 minutes rest between these work sets. Workout 2: Back and Biceps. The Push: Trains the pressing muscles of the chest, triceps, and shoulders. 3 day compound exercise . Start your workout with a 10-minute warm-up to stimulate your nervous system, and get you ready for your workouts. This is by far one of the most popular workout splits in the world.
3-Day Workout Routine. Sunday - Rest 3 Day Muscle Building Workout Before you begin each workout, start with a 10 minute warm up to prime your nervous system and get you ready to hit your workouts. Workout 3: Legs and Core. Deadlift - 2 x 8.
Day 4 - Rest. Get at least 3-4 minutes rest between work sets (less needed for warm-up sets).
The other option is to just use three unique workouts which you do once per week. I did the same. There's no need to spend 30 minutes on cardio. Not all of it. Related: See similar full body workout routines for beginners: MYx8 Routine and Rippetoe's Starting Strength Program.
Instead, you should follow this schedule: Day 1 - Push (chest, shoulders, and triceps) Day 2 - Rest. Workout A. Week 2 : 4 sets of 5 reps @ 75-80%.
As a beginner, use this time to build good habits.
How to gain mass using 3 exercises Train only 3 days per week Achieve 3 times the results Chances are you've followed the advice to a tee: lift in the range of 8 to 10 reps. Go for 4 or 5 sets per exercise. This focuses the exercises more to "mass building" than "strength building," even though you will still gain strength. It splits the week into 3 days as seen below: Workout 1: Chest Shoulders & Triceps. This "shock" is going to prime your body to train hard and helps get your core body temperature up. The Pull: Trains the back muscles of the rhomboids, lower traps, lattisimus dorsi, and the biceps. Use this time as a beginner to establish quality habits. Here's what your week will look like when following a 3-day compound workout routine for mass and strength gains: Monday: Chest, triceps, and back.
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Work on gradually increasing repetitions each session and eventually load, once you have reached the end of the allotted range. 4-Day Full Body Compound Workout Routine For Weight Loss Day 1 - 30 Minutes Cardio, 30 Compound Lifting Day 2 - 30 mins HIIT, 30 Minutes Compound Lifting Day 3 - 45 minutes Weight Training, 15 minutes HIIT Core Workout Day 4 -30 mins Cardio, 45 minutes Compound Training You can also save this: 4 Week Workout Plan For Weight Loss (With PDF) Day 1
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